Shells with Cauliflower and Peas Recipe

Looking for an easy Shells with Cauliflower and Peas recipe? Learn how to make Shells with Cauliflower and Peas using healthy ingredients.


Submitted by mageeg

Makes 4 servings



from http://www.prevention.com/health/cook/everyday-recipes/healthy-vegetarian-recipes-5-fast-easy-meatless-meals/article/11ea61b7c93cd210VgnVCM10000030281eac____/2

Recipe Ingredients for Shells with Cauliflower and Peas

1/4 c walnut pieces
8 oz whole wheat pasta shells
1 lb cauliflower (1/2 head), cut into small florets
1/2 c mushrooms, thinly sliced (swapped in for: 1 lg carrot, sliced very thin)
1 c peas, frozen
1/4 c olive oil
2 tbs parsley
1 clove garlic, minced
1/2 tsp salt
1/4 tsp black pepper
1/4 c grated Parmesan cheese

Recipe Directions for Shells with Cauliflower and Peas

  1. HEAT oven to 350F. Spread nuts on baking sheet. Toast in oven until fragrant and starting to brown, about 5 minutes. Set aside to cool.

  2. PREPARE pasta per package directions. When 5 minutes of cooking time remains, add cauliflower and carrot to water.

  3. Add peas for final 2 minutes of cooking.

  4. Ladle out 1/2 cup of the cooking liquid and set aside. Drain pasta and vegetables.

  5. Immediately return to pot and add oil, parsley, garlic, salt, pepper, and reserved cooking liquid. Stir to blend.

  6. SERVE hot, sprinkled with reserved walnuts and cheese.

Categories

Main Dish

Nutrition Facts
Serving Size 246.2g
Amount Per Serving
Calories
460
Calories from Fat
192
% Daily Value*
Total Fat
21.3g
33%
Saturated Fat
3.6g
18%
Trans Fat
0.0g
Cholesterol
6mg
2%
Sodium
426mg
18%
Potassium
524mg
15%
Total Carbohydrates
53.8g
18%
Dietary Fiber
11.5g
46%
Sugars
6.6g
Protein
15.7g
Vitamin A 10% Vitamin C 117%
Calcium 13% Iron 24%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Very low in cholesterol
  • Very high in vitamin C
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